do take any pre workout supp's or any for that matter,,,i know u use dynamatize protein i do too,,,

Coffee....ha ha

I had this one thing that a buddy gave me. Small jar was a creatine caffeine thing. Got it for free so thats the only reason I took it. Only other thing I use is Scivation xTend. I take a powerade bottle and mix one scoop in water. Drink about half during training, and slam the last half afterward.

I still have about half a bottle of the Lipo-6 from before I started doing the CF-type training.

Oh, the extra twist was that every time you "broke your set" (i.e. had to stop your set and had to rest) you had to sprint 100M

I finished it all in 28:11. The time savers were the pushups and the squats. For the pushups I did 50, 25, 25. The squats were 70, 30. My vastus mesialis cramped up HUGE causing me to break it up that way. Oh, and I had to squat down on a mush ball...that means VERY low.

24:11 (should have been 135# on first two, but my thruster is just not strong enough yet)

Funny thing, my friend Jon who coaches it says the same thing anyone who has ever trained with me says. As the set gets farther along, my form gets better and better. My snatch started popping up faster and I started getting under the bar faster. The same thing happened with squatting. People spotting me never knew when I was at failure.

Well, I was only going in for some 'skill' work. I wanted to work on my rowing, my double unders, and if time permitted my power cleans. Well, the rowing is fine, I just think that the gym has worn out foot holds. Damn things kept slipping. hard to push with the heels when the shoe band slips out of place.

Double unders. Fuck that. I can't get more than one in a row. I have a bet with my friend whos gym I go to that when he gets back from Disney (he leaves saturday for 10 days) I have to get 5 unbroken (continuous) DU's. Looks like I will be searchign youtube for the vids

Now for the shit part. I had to go to my regular gym to do all this as they have the rowers. Well, they also have the octagonal plates. So, doing things like deadlifts, power cleans, snatches, etc is an IMMENSE chore. I should have realized this from the get go. Well, in one set in particular between a 2nd and 3rd rep I brought the bar down, the weight on the right shot forward as I was pulling up. Felt something 'not right' in my right wrist. As the day went along I got less and less supination. I can supinate my left hand 90degrees, my right is only at 45 degrees. A ton of pain. Medial and lateral deviation sucks. Lifting things out of my car sucks. I did NOT need this.

The wrist is just plain out stupidity on my part. Anyone that has deadlifted with those stupid octagonal plates knows what I am talking about. Round plates, easier to just touch and go. Octagonal ones, you might have a flat part on one side and then catch the corner, or near corner, of the other side and you are then screwed. I wanted to do them, but just was that plain dumb to do them there.

The wrist is just plain out stupidity on my part. Anyone that has deadlifted with those stupid octagonal plates knows what I am talking about. Round plates, easier to just touch and go. Octagonal ones, you might have a flat part on one side and then catch the corner, or near corner, of the other side and you are then screwed. I wanted to do them, but just was that plain dumb to do them there.

Wrist wasn't too bad. I did the burpees on a small 3" box (hands on either side of the box), did the push ups there too, and the pull ups were dead hang...no kipping. The TRX rows presented a small issue with hand, but overall the Alieve, ice, and kinesiotaping did it for me.

Well, today I was going to give it a go. Wrist is still not quite 100%. I am thinking it will be 100% by mid week next week. Friend who has gym is gone this week so he wrote the programs down...wasn't sure how my wrist would be. I needed a good workout today. Too much shit on my mind...

Well, I managed to get through six rounds before I figured I should stop from aggravation of wrist. Also, the fucking lunges are still a problem with my knees and psoas muscle. When the fuck did all this happen??? I got through my six rounds in 32:34. I was soaked in sweat, so thats a good thing.

I warmed up with some stretching and some GHR's. My warm up squats were great. I didnt remember to lead with the knees on the squats until the middle of the set of 15reps. Felt so much better getting that posterior chain involved.